Oxygen Success Story: Sue Cross

Extended Start Date Summer Transformation
A couple of clients have missed the start date of the summer transformation and begged me to let them start later.

As a result I have opened 5 new spots in this program to start this coming Monday (Nov 9th)

2 spots have gone already so if you are thinking of doing this program call now to confirm your place.

Alternatively if you know someone else who does wants to be feeling great by their Christmas break ask them to get in touch.

Call the office on 9665 1502 to confirm your place.


Oxygen Success Story: Sue Cross

Before Progress Shot

This week I am proud to share with you Sue's progress shot.

Sue has been training one on one with Oxygen for 30 weeks now.

To date Sue has lost 40kgs and is racing towards her final goals.

Sue has transformed her health and fitness and is transforming her life in the process.

Sue has a real focus on her goals and great long term perseverance– this is something that we can all learn from!

Sue has a great story and I look forward to sharing more of her success over the next few weeks.

Her latest achievement was giving up smoking.

As well as her weightloss success, she has been free of smoking for 8 weeks.

So if you are keen for the summer transformation call 9665 1502- it all starts Mon 9th.

Victoria

REVEALED: My Personal Transformation

For the last 8 years I have been blessed with the ability to change lives through changing clients fitness, nutrition and mindset.

Just last week I received and email from a client who credited me with saving his life- he told me his cardio health saved him from dieing from the same condition that killed the founder of the Crazy John communications chain.

Due to the fast growth of my business from its conception 8 years ago 14-hour days 6-7 days a week have been the norm and recently I haven’t been so good at looking after my self. This has in turn affected the life of all those around me, even my dogs.

What I decided this month was that for me to continue helping others change their lives I must change my own so I can achieve balance and live true to my core values.

The first step in this was to restructure the business operations so I am not burning myself out. This means employing fresh and motivated personal trainers around me that are truly as focussed, hard working and dedicated to the needs of Oxygen’s clients as I am.

The next step is to prioritise my own health and fitness plan and this is what I will be sharing with you every day for the next 84 days.

On my Fitness BLOG I will post:
My goals
What I eat every day – including number of calories and nutrient ratios I achieved
What training I did
How many hours I spent working on and in my business
How I am feeling

My PLAN
To eat clean and keep a food diary every day for the next 84 days–6 days a week on a calorie deficit and 1 day a week as a refuel day

To complete 3 personal training sessions per week with Oxygen Personal trainer Danas concentrating on heavy weights to develop lean toned muscle, drop body Fat and increase my stamina and strength. Yes I could train myself but the reality is that I end up getting caught up with my heavy workload and my training gets bumped so by hiring a trainer just like you guys I am committed to being in the studio ready to train when I am expected to as my trainer will be waiting.

To complete 3 – 5 hours of cardio per week to keep me energised and alert so I can achieve my 84 day goals, run my business and complete all of my training with good clarity and focus even though I am working long hours in my business. The cardio will also help me feel less stressed and emotional which will make me happy.

So WHY am I doing this BLOG
Accountability – The next few months for me are going to be busy and I have a QLD holiday booked in December. If I am going to be working a 50+ hour week then I want to make sure I enjoy every bit of my holiday. I will get the most fulfilment on holiday if I am in awesome shape and can really enjoy my holiday and its indulgences without feeling guilty – see my holiday will be my reward and YES it will be so worth it. Being accountable to many people will mean I succeed.

My 12 week Goals

I feel so comfortable and fit in my size 8 Lee jeans, I am so proud of how fit and lean I look in them and it’s a great feeling.

I am so happy to be consistently running 5 days a week and doing weights 3 x per week, I have an abundance of energy and look and feel fantastic. Everything in my life is now better as I feel balanced and in control and living true to my core values

I am having the best time on my summer vacation in Noosa. I am so glad I put in the effort to be in great shape and feel confident and sexy walking around all day in just swimmers and skimpy clothes that show off my fit and toned body.

View my blog at: http://transformation-revealed.blogspot.com/

Your 12 Tips For Being Toned in Time for Summer

Last weeks story got an amazing response from everyone (and quite a few tears from many!)- thanks to everyone for your kind comments and feedback.

Dad is already enjoying his new active lifestyle and spent his fathers day walking around Centennial Park with his family and grandson showing him the highlights of the park including the children’s playground and the ducks.

If you haven’t had a chance to read last weeks fitspiration then make sure you read it at my blog:

http://oxygenfitspiration.blogspot.com/2009/08/5-secrets-my-dad-taught-me-everyone-can.html

Now you have all had a great dose of inspiration this week is about taking some simple practical steps to take to achieve you transformation.

It’s the second week of spring- (10 weeks until summer)

Following the simple steps below will guarantee you receive a physical transformation.

Our experience as trainers has shown that every single person can achieve the results that others would consider unachievable by implementing the principles below.

We know that success in health and fitness acts as a catalyst to success in all facets of your life so get started today!


1. Goal Setting: Every successful weight loss, toning or fitness program needs to start with goal setting. Start with some amazing goals for the long term. Your goals need to be so emotional for you that you are excited when you read them. Read your goals every day and your behaviours will start to change.

2. Don’t diet: Crash diets of really low calorie intake lower your metabolism and cause your body to become less toned, even if you have an initial reduction of weight on the scale. Such crash results are not sustainable and when you get off the crash diet your body is even more susceptible to putting on fat faster than ever before.

3. Calorie Deficit: to lose weight you must be in calorie deficit. This means that you need to be eating less than what your body requires to maintain your current weight. Most women will be in deficit if they consume 1500 calories and most men will be in calorie deficit if they consume 2100 calories. Oxygen Transformation clients receive a more complete measure of their calorie requirements in their first session.

4. Cardio: Successful weight loss programs contain cardio. Cardio is any exercise that carried out at an intensity that elevates your heart rate- cross trainer, boxing, spin bike, rower and running all are suitable. Cardio increases your metabolism and burns the calories you require to achieve weight loss. Half of you training should be cardio.

5. Intensity: Intensity counts when it comes to getting results. Your heart rate needs to be reaching 80% of your maximum heart rate in 3 of your training sessions each week. Intensity will give you faster and time efficient results from your training. The best way to measure your intensity is with a heart rate monitor.

6. Weights: Half of your exercise efforts need to be in progressive weight training. Weight training as part of your weight loss program will lead to your body being toned and strong and give the great body for the beach that all our clients are always asking us for.

7. Frequency: For beginners to receive sustained results in terms of weight loss, toning and fitness you need to be training at least 3 hours per week. Those looking for outstanding “Hollywood” style results can expect to need to train 5 hours or more per week.

8. Weekends count: Many people have great focus all week then have such a big weekend that all their hard work during the week is undone. It is important to remember that every day counts towards your goals. If you are training for 3 hours per week that is only 2% of your time. To get a result you need to be aware of your actions the other 98% of the time.

9. Drink a lot of water: Water breaks down toxins in the body and allows nutrients to flow through the body. Water is essential for good health. Aim for 2-4 litres a day- those of you who are accustomed to being dehydrated will find this takes some adjusting too!

10. Consistency: Consistency in all of the above is a crucial factor. Your first set of measurable goals should be set around 12 weeks and you should be aiming to be consistent in your training and nutrition every single day, every single week. If you have a bad day there is nothing to stop you getting back into things the very next day, if you have a bad meal you can start up again on your very next meal.

11. Eat 5 small meals or 3 x meals and 2 x nutritious snacks during the day. Eating smaller amounts more frequently will increase your metabolism, make you feel less hungry and give you more energy spread out through the day

12. Eat whole foods the more food that you eat that hasn’t been processed the better for you and your goals of weightloss, toning and fitness.


Victoria

5 Secrets my Dad taught me that everyone can achieve this Summer

Dad was not in great shape.

He gave me every excuse that I have heard from anyone who I have trained as reasons why they should not look after themselves.

- I am too old
- I am too busy
- I am always on the road
- My knees hurt
- I've got a sore shoulder
- It is all too hard
- Ill never be able to do that…

Mom and Dad look like a young Elvis and Cher in the family portraits from when my sisters and I were young

For my Dad over the years the weight piled on, every now and then he would lose some weight but old habits and the old excuses crept back in, bit by bit.

Terrible food and inactivity took the same toll on my Dads body as is does to anyone.

The months and the years went by…..until a particular week about a month and a half ago
- Dad slipped and fell at work injuring his shoulder and was unable to return to work until he had recovered
- Dads legs became so swollen that he could not walk at all without discomfort
- Dad was then diagnosed with a life threatening blood condition that caused him to need an injection every day just to keep him alive

Then something strange happened- Dad asked me to help to him get back into shape, but this time is wasn’t like the other times I have tried to help him.

There were no excuses this time.

There was no “cant” or “wont”.
There was no resistance.

There was only “Dolly how can I make this happen?” (Dad likes to call me Dolly)

So why was Dad able to make this change? Dad has discovered his reason why.

He told me he wants to see his grandson grow old.

He wants to teach his grandson his grandmothers traditional Serbian recipes.

He wants to walk my sister down the aisle.

He wants to buy new clothes and take my mother out to places.

He wants to go on the around Australia trip he has been planning but never got around to.

When the family heard this we were all in tears.

One day my Dad woke up and his whole world had changed.

But all that had really changed was his attitude, his thinking, his standards and his beliefs.
The changes that he needed to make were there to make the whole time.

When our thoughts change, everything starts to change- the unlikely becomes likely, the impossible becomes very possible and the hard becomes incredibly easy.

Nothing in the world is hard or easy- its only how we give meaning to them that makes them hard or easy for us.

We create “hard”- then we re-enforce in our minds what is hard and then we inhabit our “hard “world and let that "hard" world control us.

All it takes is a simple decision to start escaping this hard world.

My Dad has lost 6kg in his first month of training.

He has more energy and mum says he is a different person to be around.

Already he no longer needs his daily injection.

So what are the 5 secrets that my taught me that anyone can achieve by this summer?

You don’t need to wait 20 years, or have a life threatening medical condition, all you need to do is change your thinking.

Today is the first day of spring.


1. By this summer everyone who decides to can have lost up to 8kgs of fat
2. By this summer everyone who decides to can have toned arms
3. By this summer everyone who decides to can more toned legs
4. By this summer everyone who decides to can have more energy
5. By this summer everyone who decides to can feel stronger

…and none of this has to be hard.

So what are you waiting for- lets all take my Dads as inspiration and make some change!

More on my personal changes next week.

Victoria

The Three Best Exercises For Sexy Arms

The beautiful days we have been having recently are proof that warm weather is just around the corner.

These three simple exercises will give you sexy arms in time to show them off!

1. Bicep Curl

Hint: be sure to keep you elbows glued to your sides at all times

2. Tricep dip

Hint: keep you back close to the bench

3. Shoulder press


For all exercises do the oxygen count- o-x as you go up y at the top and g- e-n as you lower the weight.

Now you have seen the three best exercises for sexy arms I am going to share with you the formula for making your sexy arms happen.


1. Cardio- you must do cardio to melt away the body fat that is hiding your toning (the jiggly bits)

2. Resistance- resistance is a must if you want to look toned.

3. Nutrition- you can’t out train poor nutrition and for great toning "pretty good" is not good enough! Get this right and you will be getting your results FAST.

Join a big Gym and gain 2 dress sizes- guaranteed

Join a big Gym and gain 2 dress sizes- guaranteed

I started a client up in the studio this week who I hadn’t seen for a while.

Last I heard from her she had joined a gym so she could train whenever she wanted.

As soon as I saw her I new she had gained 10kgs since I saw her last.

Although she already knew in her heart it was time to see me she was shocked when we confirmed this on the scales and with the body fat callipers.

I am happy to have her back.

I know she will lose the weight again and start feeling as great as she did when she was fitting into her skinny jeans.

Not many clients who have received great results while training at the studio have stopped training with us.

For all the clients who have the results have been very similar.

And it’s a real shame.

I know how hard each and every one of them worked to lose their 8-10kgs.

So this go me thinking- what is missing at the gym?

They have all the equipment that the studio has and more.

They are open even more hours than the studio is.

When we away before last Christmas Keith trained at even the most simple of gyms and lost as much body fat as he would have training at the studio.

So what is missing for people training at the gym?

And what is the secret to reversing this trend and getting a result?

The common denominator for all these clients as been:


1. The secret to making a simple Commitment to your exercise program.

The vast expanses of exercise equipment and the group exercise timetable in every single gym are missing one element.

You need to make a simple commitment to your exercise program.

Eat 4 to 5 small healthy meals per day and perform a combination of aerobic and resistance training exercise for 40 to 60 minutes 3 times a week.

Take out your calendar right now and mark off three days each week for the next 12 weeks when you will commit to exercising. Then do it. Your consistent commitment will bring you the results you want.

2. The secret of having a Coach. Almost every self-help book ever written talks about the critical importance of having a coach/mentor.

A coach is an experienced and trusted counsellor or teacher.

It’s inevitable that you will come up against hard times on your path to losing weight and getting fit.

A coach will guide, motivate, educate and support you – so you can easily and rapidly overcome these hurdles.

A coach is critical to systemising your exercise program for maximum results and assisting you in heightening your motivation and strengthening your commitment.

And a coach becomes your “objective feedback system,” helping you see, understand and correct the problems that are interfering with your progress.

Exercise and nutrition are bona fide sciences and learning everything you need to know on your own can take years of struggle – but not if you have a coach.

3. The secret of Progression. Have you ever met someone who says they exercise week after week, month after month, even year after year and aren't getting any new results?

Believe it or not, doing the same workout over and over without expert guidance to direct your progress will actually decrease your fitness.

If you are a gym regular how many people do you see day in day out at the gym who are not getting result.

When I started as a trainer I used to work at big chain of gyms and 98% of people I saw leaving a session had not even broken into a sweat.

They would have achieved the same result if they were watching their favourite show on TV at home.

You must learn how to progressively improve and fine-tune your efforts for maximum weight loss and fitness results.

The BIGGEST secret: Accountability.

In a recent study at Virginia Polytechnic University, researchers divided people starting a training program into two groups.

Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls.

At the end of 24 weeks, 45% of the individuals who got the phone calls were still training compared to just 2% who did not receive calls.

The results show that weekly accountability increases the likelihood of sticking to your exercise program by 2200%!


The truth is most people can’t get a grip on the three essential factors that separate those who achieve real and lasting physique transformations from those who don’t.

Most people have difficulty with the commitment; don’t grasp the importance of progression; and lack the personal accountability to achieve their weight loss and fitness goals.

Why? Three reasons:

1. Bad information
2. It’s easy to cheat yourself
3. No guidance.

So What Is The Ultimate Secret To Successfully and Rapidly
Achieving Your Weight Loss And Fitness Goals?

I have discovered that the ultimate secret to getting the results you want is finding a coach who understands you and provides you with an effective weight loss and exercise program and guidance, motivation, support… but most of all, a coach who makes you ACCOUNTABLE!

Here's A Quick Way To Stay Motivated In Winter

People often ask me "what is the best tip for staying motivated through winter?"

The simplest tip is to book your next summer holiday!

What is your dream location for a vacation?

Thailand?
Bali?
Fiji?
Hamilton Island?
Whitsunday’s?
North Queensland?
Hawaii?

Let me ask you something else.

What would you do there?

Lie on the beach?
Hang out by the pool?
Rejuvenate at the day spa?
Go Jet skiing?
Snorkeling?
All of the above?

Booking your holiday will give you an instant lift.

You will also have a powerful reason why you are training and a clear picture of what your training will get you.

Think of how good you will feel relaxing by that pool or on the beach!

You don’t even have to wait for summer for your holiday.

Simone is about to go to Miami for fashion week.

Dawn is off to Fiji in a few short weeks.

Karen is going to Mexico next week.

Marie and Greg are in Italy.

My next holiday to North Queensland.

Keith is planning to join the world’s best paddlers for a race series in Mauritius -it’s all from a 5 star resort so of course I will be there for support!

So today your mission is to take at least one step toward making your ideal vacation real.

Send for a brochure. Pay a deposit.

Think about this ok?... Then DO something!

Send me your next holiday destination and commit today!